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FITNESS TIPS FOR 7/15/2003
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ADVANCED FAT LOSS SYSTEM: 12 TRICKS AND TACTICS FOR
DESTROYING EVEN THE MOST STUBBORN BODY FAT
by Tom Venuto
1. DO CARDIO 7 DAYS A WEEK
If you do cardio for 30-45 minutes a day every day for 8-12 weeks, you'll
get so lean, you'll kick yourself for not realizing it was that simple.
Every time I give this advice, I always hear lots of whining and
complaining. Why is everybody so cardio-phobic? Why do people keep
fighting me on this when they've tried "everything" else and they still
can't get as lean as they want to be?
"But Tom, Bill Philips says 20 minutes 3 days a week is the solution!"
"But Tom, doesn't daily cardio burn up muscle?"
"But Tom, doesn't weight training boost the metabolism more than
aerobics."
"But Tom, long aerobic cardio is outů 15 minutes of high intensity
interval cardio is in."
But, but, but. People have plenty of buts. What they don't have is
plenty of RESULTS!
If you want to get lean - get off your "buts" and do what it takes. Make
cardio a daily discipline and the RESULTS will simply amaze you.
And don't say you don't have time! I know many people who get up at
4 or 5 in the morning to work out because it's the only way they can
fit it in their schedule. It's NEVER an issue of time, it's ALWAYS an
issue of WILLINGNESS. Are you willing to do what it takes? That's
only real question you have to answer.
If you want to know WHY you should do cardio more often, go back
and re-read part 2 in this series about the mathematics of calorie
expenditure (how to double and even triple your fat loss).
2. DO YOUR CARDIO FIRST THING IN THE MORNING ON AN EMPTY
STOMACH
Morning cardio is still controversial in academic circles, but as far
as I'm concerned it's a closed case and the verdict is in: it works! But
don't take my word for it - examine the facts, try it and decide for
yourself. The argument in favor of fasted early morning cardio
burning more fat goes something like this:
1. After an overnight 8-12 hour fast, your body's stores of glycogen are
depleted and you burn more fat when glycogen is low.
2. Eating causes a release of insulin. Insulin interferes with the
mobilization of body fat. Less insulin is present in the morning; so more
body fat is burned when cardio is done in the morning.
3. There is less carbohydrate (glucose) in the bloodstream when you
wake up after an overnight fast. With less glucose available, you burn
more fat.
4. If you eat immediately before a workout, you have to burn off what
you just ate first before tapping into stored body fat (and insulin is
elevated after a meal.)
5. When you do cardio in the morning, your metabolism stays
elevated for a period of time after the workout is over. If you do cardio
in the evening, you burn calories during the session, but you fail to
take advantage of the "afterburn" effect because your metabolic rate
drops dramatically as soon as you go to sleep.
3. REDUCE YOUR CARBS, BUT DON'T CUT THEM OUT COMPLETELY
AND DON'T STAY ON LOW CARBS TOO LONG
I'm not a big fan of very low carb (VLCD) or "ketogenic" diets. They
make you feel like crap, you get "brain fog," you lose muscle along
with the fat, and your training intensity suffers from lack of muscle
glycogen (yes, even on a "cyclical" ketogenic diet.)
The worst side effect of the VLCD is one that few people think of
because it requires a long-term perspective (and most people are
caught up in short term results)...
For the average non-competitor, it's VERY difficult to keep off the fat
you lose through low carb dieting. VLCD's set you up for a BIG
rebound.
Bodybuilders often use VLCD's successfully before contests, but
bodybuilders are extreme athletes with incredible discipline and
willpower. I know bodybuilders who are so "hard core" that they can
eat nothing but tuna fish out of the can for 12 weeks, then go back to
a normal, balanced diet, no problem - no bingeing. That's a rare feat.
Lots of people lose weight on very low carb diets. Very few keep it off.
I've seen people go on massive, uncontrollable binges of doughnuts,
pizza and Ben & Jerry's (Chunky Monkey!), gaining 30 pounds in less
than seven days after coming off a very low carb diet.
Folks, very low carb diets ain't the long term solution to fat loss. To
use one successfully without gaining everything back, you have to
know what you're doing and you must be extremely disciplined. Even
then, you should consider low carb diets as "last chance" diets or
short term "peaking" diets that are fraught with side effects and
disadvantages.
The "balanced" diet, which contains a wide variety of foods including
about 50% of the calories from fruits, vegetables, natural starches
and whole grains, is almost always the best way to permanently lose
fat and it's the way everyone should start. This is sometimes referred
to as a "baseline diet." All you have to do is exercise, pick the right
types of foods and eat less than you burn each day and you'll lose
fat.
Once you've mastered all the basics and you've reached the
advanced stage, THEN I have to admit, despite the potential pitfalls,
low carb, high protein diets can help accelerate fat loss even more.
Almost every competitive bodybuilder I've ever met uses some
variation of the reduced carb diet. Maybe not zero carbs; maybe not
100 grams or less, but there's always some degree of carb
restriction. Why? Because lower carbs provide metabolic and
hormonal advantages that high carb diets do not. They also
eliminate water retention and give the muscles a hard, dry look.
Here are the 4 "advanced bodybuilder's secrets" to using a low carb
diet successfully:
1) Don't cut out all your carbs, just reduce them to a moderate level
so carbs and protein are balanced and carbs are not the predominant
macronutrient. 30% to 40% carbs should be low enough to get low
carb diet benefits without low carb diet side effects.
2) DON'T eat a lot of carbs at night, but DO eat starchy carbs early in
the day.
3) Don't stay on any reduced carb diet more than 12-16 weeks.
Always go back to the balanced diet because it's healthier and
more maintainable.
4) It you reduce your carbs substantially on ANY low carb program,
eat more carbs every 4th day or so. These are called "carb up"
days, or "re-feed" days. This will prevent your metabolism from
slowing down, keep your thryroid functioning optimally and
maintain your energy levels.
4. RAISE YOUR PROTEIN
If you bring your carbs down, something has to go up or your
calories would drop too low. That something is protein or fat (or
both). Although many mainstream low carb diets (such as Atkins)
are actually high fat diets, competitive bodybuilders usually keep
the fats low (15% -20% or less) and eat extremely large amounts
of protein - sometimes as much as 40 or 50% of their total
calories!
Conventional bodybuilding and fat reducing wisdom says you
should eat one gram of protein per pound of body weight. This
is good advice for someone just starting to establish good habits
and a baseline diet. For a 172 pound man, that' s 172 grams a
day, or approximately 30 grams per meal spread over five to six
meals.
On the bodybuilder's low carb "advanced diet," 40-50% of total
calories comes from protein. That's about 300 - 375 grams of
protein a day for most male bodybuilders and 175-225 grams for
female bodybuilders.
Yes, I know this is too much protein. In fact, it's an obscene
amount of protein. However, (temporary) high protein diets are
the way most bodybuilders get so ripped. Eating very high
protein speeds up your metabolism due to the thermic effect of
protein foods. All the top natural bodybuilders in the high levels
of the sport eat 300 - 400 grams a day before contests and
sometimes even more. I'm not necessarily recommending this;
(like they say on MTV's "Jackass" show, don't try this at home!),
I'm simply pointing out that this is how most bodybuilders do it.
6. DROP ALL THE PROCESSED FOODS...YES, EVEN YOUR WHOLE
WHEAT BREAD, BOXED CEREALS, BAGELS AND PASTA
Sometimes I recommend whole grain bread, boxed cereals and
pasta for my clients and sometimes I don't. But that's not
contradicting myself. What I'm doing is creating totally
individualized nutrition programs for each person depending
on their genetics, carb-sensitivity, experience and goals.
A basic beginner or intermediate's diet should contain plenty
of whole grain products and more carbs than anything else.
Certain people - in particular, the "endomorph" or "carb
sensitive" body types, seem to gain fat rapidly when they eat
processed carbs. Advanced bodybuilders almost never eat
any bread or pasta products before competitions.
The rule of thumb on the advanced fat loss diet is never eat
anything man-made or processed. The ultimate test for
whether a food is natural or processed is to ask, "did this
food come out of the ground or off the tree/plant this way?"
If the answer is no, it's processed and you shouldn't eat it.
7. GET TOTAL CLARITY OF PURPOSE
To get super-lean, you have to DECIDE EXACTLY what you
want and zero in on it the way a guided missile locks onto
its target.
The Great Napoleon Hill called it "definiteness of purpose."
Achievement expert Brian Tracy calls it "CLARITY." Most of
us simply know it as having goals, but I like the terms "clarity"
and "definiteness of purpose" better than goals. Vague goals
can be your downfall.
"I want to gain muscle and lose fat." That's certainly a goal, but
it's NOT definiteness of purpose. It's a poor goal because it
lacks clarity.
One of the biggest reasons people fail to move up to the
advanced level (especially the guys) is because they can't
decide what they want. They become victims of "flip flop
syndrome."
Imagine a captain giving no commands and just allowing his
ship to just float around rudderless, drifting wherever the
currents take it. Or imagine the captain giving instructions
to his crew like this: "go east; no, go west; no, go east; no,
go west again."
Ridiculous right? This is exactly what you're doing when
you lack a specific goal or when you want to gain muscle
one day and lose fat the next (or do both at the same time).
YOU HAVE TO MAKE UP YOUR MIND!
"A made up mind attunes itself to tremendous extra power,"
wrote Napoleon Hill. You must choose a definite course,
make a clear-cut, definite decision and follow through with
action in one specific direction.
When you have a clear-cut goal and you're totally committed
to it, you TAKE ACTION without thinking about it or forcing it.
The process becomes unconscious. If you lack clarity, you
flounder and hesitate like a ship with an indecisive captain.
8. FIVE MEALS A DAY FOR WOMEN, SIX MEALS A DAY FOR
MEN....OR JUST FUGGETABOUTIT!
Meal frequency is more important than most people realize.
Most fitness conscious people know about meal frequency,
but they figure they can "get by" with three "square" meals.
Comparing three "squares" to six meals a day is like
comparing a Porsche 911 Turbo to a Yugo. Yes, you can get
some results with three well constructed meals, but you'll
never get anywhere near your full potential (and it will take
a lot longer!)
The benefits of frequent eating include:
a. Faster metabolic rate
b. Higher energy levels
c. Less storage of body fat due to smaller portions
d. Reduced hunger and cravings
e. Steadier blood sugar and insulin levels
f. More calories usable for muscle growth
g. Better absorption and utilization of nutrients
If you want to move up to the advanced level and get
super-ripped, you have to take advantage of every weapon
in your fat burning arsenal. That means five or six small
meals a day, or else, as Al Pacino would say, just
fuggetaboutit!
9. GO EASY ON THOSE PROTEIN BARS AND MEAL
REPLACEMENT SHAKES - FOCUS ON REAL FOOD
My clients just HATE me when I take away their cookies n
cream protein bars and chocolate Myoplex, but when they're
eating only one or two food meals per day and chugging
own four or five meal replacements and wondering why they
aren't getting leaner, I have to give them my lecture on the
thermogenic effects of whole foods versus liquid calories.
If you want to get lean, don't drink too many of your calories
and lay off those bars! I don't care what anybody says, whole
food gets you leaner. The weight loss industry is $33 billion
and the supplement industry alone is $13 billion. Anyone who
advises you that "shakes get you leaner than food" has their
greedy little hands in the supplement companies cookie jar
somewhere, somehow, someway - trust me!
By the way, this advice applies to ALL liquid calories. Are you
drinking fruit juice by the quartful because it's "healthy?" Well,
that may be true; you may have a glassful of highly
concentrated vitamins and minerals, but if you want to turbo
charge your metabolism, get rid of your juicer and eat the
fruits and vegetables whole and raw!
10. HIIT THE FAT!
High intensity interval training, known as HIIT for short, is the
technique of alternating short periods of very high intensity
aerobics with periods of low to moderate intensity.
HIIT has received a lot of press lately as being superior to
steady state exercise. In some ways, it IS superior: HIIT burns
a lot of calories during the workout, but where it really shines
is after the workout. Your metabolic rate stays elevated longer
after the workout is over than steady state cardio.
Here's an example of an ascending 21 minute HIIT workout on
the Lifecycle stationary bike:
Level 3: 5 minutes (warmup)
Level 5: 1 minute (work interval)
Level 4: 1 minute (recovery interval)
Level 6: 1 minute (work interval)
Level 4: 1 minute (recovery interval)
Level 7: 1 minute (work interval)
Level 4: 1 minute (recovery interval)
Level 8: 1 minute (work interval)
Level 4: 1 minute (recovery interval)
Level 9: 1 minute (work interval)
Level 4: 1 minute (recovery interval)
Level 10: 1 minute (work interval - maxed out)
Level 3: 5 minutes (cool down)
This is just an example of course; you'll need to adjust the
workout based on your fitness level. You can adjust the duration
of the intervals, the number of intervals performed and the
difficulty level. You can perform similar workouts on almost
any piece of cardio equipment.
HIIT works, but it's not a panacea. What's most important for
fat loss is that you burn a lot of calories. If your intensity is
high and you sustain a STEADY STATE workout for a long
duration, you're likely to burn far more calories than a brief
HIIT workout, even when the "afterburn" effect from HIIT is
factored in.
My best advice is to use BOTH forms of cardio training,
focusing on total calorie expenditure and leaning towards
HIIT when you're short on time or when you seem to have
hit a plateau using conventional cardio.
11. DO YOUR CARDIO HARDER
Here's an idea that might shatter every paradigm you ever
had about cardio training. HIIT is very trendy these days, so
if you're trying to lose fat, and you're wondering whether you
should do short duration high intensity or long duration, low
intensity, the answer might be neither!
The most effective workout is long duration, high intensity!
Push yourself to the highest level you can hold steady for
30-45 minutes nonstop.
In other words, put the cell phone and magazine away and
do a real workout. Then watch your body get leaner BY THE
DAY!
12. USE THE ADVANCED WERIGHT LOSS SYSTEM THREE DAY SPLIT ROUTINE
As a beginner, you started on a full body routine. When you
graduated to intermediate status, you moved to a two day
split routine. Now you're ready for the advanced three day
split. This split is excellent for genetically gifted
bodybuilders with good recuperation abilities.
The split:
Day 1:Chest, Back, Abs
Day 2: Shoulders, Biceps, Triceps
Day 3: Quads, Hamstrings, Calves
The 2 on 1 off weekly schedule
Mon: Chest, Back, Abs
Tue: Shoulders, Biceps, Triceps
Wed: Off (cardio only)
Thu: Quads, Hamstrings calves
Fri: Chest, Back, Abs
Sat: Off (cardio only)
Sun: Shoulders, Biceps, Triceps
Pick up with Quads & Hams Monday and repeat the cycle. For
extra recuperation, a more conservative version of this
split is: 2 on 1 off, 1 on 1 off, 1 on 1 off.
Well, that's it, you've learned every fat burning trick in the
book. Well, maybe not EVERY trick, but you now have enough
tools that - if you apply them diligently - you can get as lean
as you want to be.
About the Author:
Tom Venuto is a lifetime natural bodybuilder, personal trainer, gym
owner, freelance writer and author of "Burn the Fat, Feed The
Muscle" (BFFM): Fat Burning Secrets of the World's Best
Bodybuilders and Fitness Models. To get the FACTS on exactly how,
what & when to eat and how to train to achieve maximum fat loss,
without losing muscle or slowing down your metabolism... AND
to discover the shocking truth about the diet, weight loss and
supplement industries, Check out Tom's e-book online

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